CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Roll Out, then in 10 minutes:
Row 500m
30 Shoulder kips
20 MC hip stretches
10 Reverse burpees
15 Shoulder kips
10 MC hip stretches
5 Reverse burpees
Muscle ups in remaining time (sub pull-ups and dips if needed).
Skill/Strength
Thruster (Find 1RM in 15 minutes)
WOD
Thrusters/Burpees/Runs (Time)
For time:
21-15-9 reps of:
Thrusters, 95#/65#
Burpees
*Run 400m after each round. Scale weight to something you can do 15+ unbroken reps. Rx+ 135#/95# and 6″ target burpees.